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Broccoli, Pumpkin, Feta Couscous
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60 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
feta cheese
gluten-free
(?)
Has gluten from:
couscous
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
feta cheese
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
feta cheese
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Vitamin A (IU) as 1046% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.1% of RDA
• Calories: 17.2% of RDA
• Carbs: 9.5% of RDA
• Fat (total lipid): 33.0% of RDA
• Fiber: 14.5% of RDA
• Fructose: 1.1% of RDA
• Protein: 20.4% of RDA
• Sodium: 22.4% of RDA
• Sugar: 28.8% of RDA
• Vitamin A (IU): 1046% of RDA
• Vitamin B6: 26.2% of RDA
• Vitamin C: 81.0% of RDA
• Iron: 1.7% of RDA
• Magnesium: 15.0% of RDA
• Manganese: 260% of RDA
• Niacin: 90.1% of RDA
• Potassium: 38.8% of RDA
• Zinc: 15.0% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
26.2
g
Calories
344
 
Fiber
4.07
g
Iron
0.330
mg
Protein
23.0
g
Sodium
302
mg
Sugars
9.00
g
Fat (total lipid)
20.2
g
 
MAIN RECIPE INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
cup
+
-
 
 
1
head
+
-
 
cut into florets.
 
3/4
cups
+
-
 
crumbled.
 
4
cups
+
-
 
very loosely packed.
 
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INGREDIENTS FOR: ROASTED PUMPKIN
Amount
Measure
Ingredient
 
1
whole
5-8 lb pie pumpkin, cut into 1 1/2 inch pieces.
 
4
cloves
unpeeled.
 
2
tbsp
 
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Recipe Short Name:
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PREPARATION
HOW TO ROAST THE PUMPKIN
1.
Follow the steps in the dependent recipe to roast the pumpkin.
PREPARING THE BROCCOLI FLORETS
2.
Wash and cut the head of broccoli into florets, discarding the stems.
3.
Place on a baking sheet and lightly drizzle with olive oil. Gently stir to coat the pieces with the oil. Lightly sprinkle salt and pepper over florets.
4.
Place in the same oven as the pumpkin for the last 20 minutes of the pumpkin roasting. Remove after 20 minutes when you remove the roasted pumpkin.
5.
PREPARING THE COUSCOUS
6.
Bring 1 cup of water to a boil. Add a pinch of salt and couscous.
7.
Remove from heat and cover.
8.
Let sit for 10 minutes, or until couscous is fluffy.
PLATING AND SERVING
9.
Place ~1 cup/handful of spinach on each plate.
10.
Spoon 1-2 spoonfuls of couscous over spinach.
11.
Place roasted broccoli florets over couscous along with some diced roasted pumpkin.
12.
Sprinkle with feta cheese crumbles and serve.
DEPENDENT RECIPES:
1.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
NOTES, TIPS, TRICKS, HINTS, ETC:
If pumpkins are not in season or you don't particularly like them, you can replace it with a butternut squash.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 344
Protein 23.0 g
Carbohydrates 26.2 g
Iron 0.33 mg
Fiber 4.07 g
Calcium 21.5 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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